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High Intensity Interval Training Plan

By Ellie B. Graphic Designer  Friday 8th January, 2016
High Intensity Interval Training Plan

High-Intensity Interval Training


People lead busy lives and it can sometimes be difficult to fit in a workout and still maintain a healthy work-life balance. This is why the emergence of the High-Intensity Interval Training Plan (HIIT) or Tabata training has become so popular recently, allowing people to build their fitness in less time than traditional regular workouts.


In its most basic form, Tabata training involves 20 seconds of hard training, followed by 10 seconds of rest and was originally tested on speed skaters using stationary bikes. The important part of this workout is the intensity at which you do the HIIT exercises. If you aren’t exhausted by the end of it you didn’t work hard enough!

Done correctly Tabata training can be a fantastic way to get fit in the minimal amount of time, with an increase in cardiovascular fitness, a reduction in fat and increase in lean muscle tone. HIIT or Tabata training kick-starts the body’s metabolism so you can be burning calories hours after you have finished your workout which is partly why it is becoming increasingly popular for those with a busy lifestyle. In addition to this, it has been found to be an extremely effective way of building cardiovascular endurance in comparison to steady cardiovascular exercise and so is again popular with those lacking time (read more in our article):  Long Distance Running vs High-Intensity Interval Training

High-Intensity Interval Training is now adopted by everyone from elite athletes looking to take their training to the next level, to those just starting out on a workout plan. The efficiency, ability to burn fat fast and dramatically increase cardiovascular endurance in such a short space of times means that High-Intensity Interval Training is becoming increasingly popular, and with our workout below, you can get fit and in the best shape of your life in just 6 short weeks taking just a few minutes per day!


6 Week Training Plan


We’ve devised our own 6-week Tabata style training program designed to push those with moderate fitness just that little bit harder! So take a look and give it a go if you dare, and remember, the key is intensity!


Week 1


Perform each exercise for 20 seconds doing as many reps as possible in the time given. Rest for 20 seconds then move on to the next exercise. Perform 2 rounds of the exercises 3x a week for a great High-Intensity Interval Training workout!


1.    Speed Squats
2.    Burpees
3.    Mountain Climbers
4.    Jumping Lunges


Week 2


Perform each exercise for 30 seconds doing as many reps as possible in the time given. Rest for twenty seconds then move on to the next exercise for the same duration. Perform three rounds of the exercises 3x a week.


1.    Speed squats
2.    Burpees
3.    Mountain Climbers
4.    Push up


Week 3


Perform each exercise for 20 seconds doing as many reps as possible in the time given. Rest for ten seconds then move on to the next exercise for the same duration. Perform three rounds of the exercises 3x a week.


1.    Speed Squats
2.    Burpees
3.    Mountain Climbers
4.    Jumping Lunges


Week 4


Perform each exercise for 30 seconds doing as many reps as possible in the time given. Rest for ten seconds then move on to the next exercise for the same duration. Perform four rounds of the exercises 3x a week.


1.    Speed squats
2.    Burpees
3.    Mountain Climbers
4.    Push-ups


Week 5


Perform each exercise for 30 seconds doing as many reps as possible in the time given. Rest for ten seconds then move on to the next exercise for the same duration. Perform four rounds of the exercises 4x a week.


1.    Speed Squats
2.    Burpees
3.    Mountain Climbers
4.    Jumping Lunges


Week 6


Perform each exercise for 40 seconds doing as many reps as possible in the time given. Rest for ten seconds then move on to the next exercise for the same duration. Perform five rounds of the exercises 4x a week.


1.    Speed squats
2.    Burpees
3.    Mountain Climbers
4.    Push-ups


Description of the exercises


Speed Squat


1.    Begin in a standing position
2.    Bend knees keeping back straight
3.    Lower until space between upper leg and calves is 90 degrees
4.    Keeping back straight return to original position as fast as possible
5.    That is one rep


Burpee


1.    Begin in a standing position.
2.    Drop into a squat position with your hands on the ground. ...
3.    Kick your feet back, while keeping your arms extended. ...
4.    Immediately return your feet to the squat position. ...
5.    Jump up from the squat position
6.    That is one rep


Mountain Climbers


1.    Assume push-up position with arms straight
2.    Ensure body from head to ankles is in a straight line
3.    Raise right knee towards chest without changing position
4.    Pause, return to start and repeat with left leg
5.    That is one rep


Push up


1.    Place your hands on the floor so they’re slightly outside shoulder-width.
2.    Raise up onto your toes so that all of your body weight is on your hands and your feet.
3.    Contract your abdominals to keep your torso in a straight line and prevent arching your back or pointing your bottom in the air.
4.    Bend your elbows and lower your chest down to the ground
5.    Once your elbows bend slightly beyond 90 degrees, push off the floor and extend them so that you return to starting position.
6.    That is one rep


Jumping Lunge


1.    Begin with front leg at a 90-degree angle in the squat position and back leg behind you
2.    Jump explosively into the air
3.    Replace your feet in the air moving back leg to front and front leg to back
4.    Go straight into lunge with opposite legs
5.    That is one rep


Conclusion


So there we have it – our High-Intensity Interval Training Plan designed to get you in the best shape of your life, fast! We need to emphasise the level of effort you need to put in again. If you are doing this workout and treating it as a usual exercise and holding a little back, you won’t be seeing the results you are looking for. High-Intensity Interval Training is all about pushing yourself as hard as you can for a short space of time, recovering for a short space of time, and then doing it all over again! These HIIT exercises should leave you sweating, out of breath and exhausted and if you feel you still have something left in the tank after completing the workout, try a little harder! Good luck!

 

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